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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 15 March 2014

The Truth About the RealAge Diet

The RealAge Diet is another diet which claims to both help you lose weight and help you age more slowly. The full title of the diet is “The RealAge Diet: Make Yourself Younger with What You Eat.” The man that created the diet is Doctor Michael Roizen, and he believes that if you follow his advice, you will be able to actually make yourself biologically younger as long as you eat conscientiously. He places a strong emphasis on the idea that his nutrition and lifestyle plan is explicitly not a diet, although it will have the same impact on your health as a diet.

Rather than give you a complex diet plan to follow, it simply encourages healthy eating, which helps you achieve a healthy weight. Eating well and losing weight will not only increase your lifespan but help you make sure that those extra years are healthy years.

The RealAge Diet at a Glance

  • Encourages the enjoyment of nutritious food in a relaxing setting

  • Promotes optimal health and minimizes mortality risk through diet

  • Places an emphasis on whole grains, legumes, vegetables, fruits, and soy foods

  • Allows wiggle room: Wine with dinner is acceptable, as well as a treat from time to time

Who Should Try the RealAge Diet?

This diet is for men and women that have motivation and are willing to make the effort to alter their diet for the good of their health. The goal of this diet plan is to teach you how to live healthy with quality information regarding nutrition and food.

Who Should Try a Different Diet?

People that are looking to simply lose weight should consider a different diet. The RealAge Diet is created for individuals that are willing and ready to make enduring changes in both their eating habits and their lifestyle with the explicit goal of adding good years to their life. The diet will encourage weight loss, but other diets may achieve that end more quickly.

The Specifics of the RealAge Diet

The central concept behind the RealAge diet is that simply by choosing the correct foods, you can effectively mitigate the risks of a number of dangerous and deadly diseases, such as cancer, diabetes, and heart disease. The benefits of changing one's diet and lifestyle do not only relate to chronic illness however. The diet also claims to help you both feel and look younger. The RealAge Diet can be explained quite simply, and Roizen explains the basic principles of the diet succinctly: Eat nutrient dense, low calories foods that you enjoy.

One interesting addition to the RealAge diet is that one of the first steps of the diet is to figure out what your biological age truly is. Roizen accomplishes this through an extensive quiz that spans more than twenty pages. It goes through all aspects of your health status, diet and lifestyle, explaining how these factors are all interrelated and how good diet and lifestyle impact your life.

Unlike many other diet plans, Roizen does not point to any supplement or pill as the answer to your health problems. He also explains that there is no magic ingredient or food group that will make you grow old more slowly or lose weight more quickly. He also recognizes the connection between stress, psychology, and eating, so he recommends eating breakfast, lunch, and dinner in enjoyable and stress-free environments.

What is eating on the RealAge Diet like?

The RealAge Diet does not involve any silver bullets or “surefire” gimmicks, it simply outlines various guidelines for healthy eating. There are a lot of basic principles that can help you live longer that are simply ignored by many in 21st century America.

Among the recommendations that Roizen makes is that you avoid empty calories, simple sugars, trans fats, saturated fats, and red meat. These are all things that many people have heard before, but Roizen goes through the scientific principles behind why these foods are bad and helps you figure out ways to effectively avoid them.

In general, the RealAge Diet strongly cautions against the consumption of foods that have a high glycemic index. These foods are terrible for health because they lead to sudden spikes in insulin levels which have a negative impact on hormone balance.

There is strong evidence that High Glycemic Foods and Drinks encourage obesity, diabetes, and weight gain. The RealAge Diet provides fourteen days worth of example menus as well as twenty recipes, all of which give you a general idea how to shape your own dietary preferences and habits to fit the needs of your body.

RealAge Diet Meal Examples

Breakfast – Orange juice, soy milk, blueberries, kashi

Lunch – Soy milk, a plum, and whole-wheat bread with whole fruit spread

Dinner – Salad with olive oil, nuts, avocado, and canned tuna, red wine, and whole grain crackers

Dessert – Strawberries lightly dipped in dark chocolate

Snack – Whole Wheat Pretzel

RealAge Diet Largely Freeform

While the author provides example menus and recipes as a means to help you conceptualize a healthier diet, there is no explicit system for developing your own diet. The RealAge Diet provides you with a lot of freedom to arrange your diet around your personal preferences.

The RealAge Diet encourages healthier eating through education, and as you take the RealAge Test, the author explains 127 elements which can impact the aging process, causing you to grow and feel older more quickly. Of the 127 elements, 25 of the factors are related to diet and exercise, and he vividly explains how you need to alter your lifestyle in order to improve your health and reduce your mortality risk.

The Expert Opinion on the RealAge Diet

This diet is strongly influenced by modern scientific research, and is widely agreed to be an incredibly healthy diet. Experts also appreciate that Roizin encourages the consumption of plant foods high in phytochemicals, which have been proven to prevent and safeguard health by helping to prevent disease.

Although the diet is believed to be incredibly healthy and effective, the RealAge test is obviously very approximate, because there is no real way to really tell how long you will live based on the way that you score on a health test. Mortality risk is a probability equation, so your RealAge has more to do with your odds of reaching a particular age than a concrete measure of age based on a scoring system and questionnaire, no matter how complex.

For example, Roizen says that consuming foods high in phytochemicals known as flavonoids, including grapes, chocolate, garlic, broccoli, onions, and apples, have the ability to make your body 3.2 years younger exactly. Roizen claims that every suggestion he makes in his diet plan is confirmed by scientific research. On the other hand, although there is research proclaiming that flavonoid-rich foods are very healthy for you, there is no way to confirm how much longer or shorter that you will live based off of your ability to follow any particular health rule.

In spite of this, the questionnaire does achieve worthwhile goals in spite of only being an approximation, because it teaches you exactly how making worthwhile changes to your diet and lifestyle has the ability to powerfully impact your long term health.

With regard to the diet itself, there is very little to complain about in any facet. The diet is high in whole grains, nuts, vegetables, and fruits. It does not rely on the use of supplements, but the author does wisely suggest taking a mineral/multivitamin supplement just to make sure that you get all of the nutrients that you need. He does not recommend that you turn to any high-volume supplement with the hopes that it will vastly improve your health.

Another thing that experts really like about the RealAge Diet is the level of emphasis that it places upon both physical exercise and general activity level. Many other diets neglect discussion of good exercise and activity habits, making it seem like it is possible to easily lose weight and stay healthy just through diet alone.

There are also two nutrients that the RealAge Diet pays particular attention to, that other diets tend to neglect: Calcium and Vitamin C. He even takes it a step further, he believes that Vitamin D is likely one of the most essential vitamins needed in order to improve one's resiliency to the aging process.

What Are the Calorie Requirements of the RealAge Diet?

The RealAge Diet doesn't place an emphasis on calorie counting, but it still asserts the importance of being calorie-conscious. He even provides serving sizes and calorie counts for a number of basic foods you will be eating in your diet.

Although he doesn't discuss caloric restriction in depth, he does provide a calorie chart, which suggests recommended calorie consumption based on weight, activity level, and height. The book also includes a chart listing the number of calories burnt off by engaging in various forms of physical exercise.

RealAge Diet Recommendations

Vegetables, Fruits, Low-Glycemic Index Foods, Lean Meats, Solid Multivitamin, Eating in a Relaxing Atmosphere

RealAge Diet Things to Avoid

Trans Fats and Foods with a High Glycemic Index

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